This veggie and pasta salad makes a healthy and balanced lunch. You child may be able to order this in his or her school cafeteria, or you can make it at home. 


  • 1/2 Cup broccoli crowns, fresh or frozen
  • 2/3 Cup tomatoes, diced
  • 2 Tablespoon yellow onion, sliced
  • 1 1/2 Teaspoon vegetable or olive oil
  • 1 Tablespoon cider vinegar
  • 1/4 Teaspoon black pepper
  • 1 Clove garlic, minced
  • 1/8 Teaspoon dry mustard
  • 1/8 Teaspoon basil flakes
  • 1/8 Teaspoon oregano flakes
  • 1/8 Teaspoon parsley flakes
  • 1/8 Teaspoon crushed red pepper
  • 1/2 Teaspoon Parmesan cheese, grated
  • 1 Pound whole grain pasta, any shape
  • 1/4 Cup carrots, shredded


Day Before Step 1:

Cook pasta per manufacturer’s instructions. Drain; rinse with cool water; drain, transfer to a non-aluminum container, cover, refrigerate.

Step 2:

Prepare Italian Dressing: stir together oil, vinegar, pepper, garlic, mustard, basil, oregano, parsley, red pepper, cheese; transfer to a covered glass or plastic container; refrigerate.

Step 3:

In a pot bring water to a boil.

Step 4:

Wash and trim broccoli.

Step 5:

Place broccoli into boiling water for about 2 minutes.

Step 6:

Remove and cool rapidly by running under cold water and placing into the refrigerator.

Day of Serving Step 1:

Wash and dice tomatoes; combine with pasta.

Step 2:

Peel and thinly slice onions; combine with pasta.

Step 3:

Add carrots and broccoli to pasta.

Step 4:

Pour Italian Dressing over all combined ingredients; toss gently to coat all ingredients, refrigerate in covered non-aluminum container.